Gut health is so important.
To keep our digestive tracts healthy and functioning, we need to eat healthy, real, unprocessed foods every day.
The unfortunate reality of gut health is that it can very easily be damaged by eating things that bother our own digestive systems.
For some, this might be dairy, gluten, avocados, eggs, nuts, seeds, or even apples. The skin on the outside of fruits can be very difficult to digest for some people.
Always listen to your body and be mindful of your mental, physical, and emotional health.
If something is bothering you, cut it out immediately. As much as society may tell us that one food in particular may be healthy, your body may be too inflamed to digest it, or you may be suffering from a digestive disorder.
Upset Stomach? Here’s what you NEED to do:
If you are struggling with digestive problems, start a food log immediately.
Record every meal you consume, including snacks.
This will help you determine which foods are bothering you.
If your stomach bothers you on one day, you can make a note.
Over time, you will be able to differentiate the foods that are upsetting you (or not).
Next, make an appointment with a naturopathic or holistic doctor ASAP!
You want to address the root cause of your health problems, and not put a bandaid on it like the American healthcare system does through prescription medications and surgeries.
While many prescription medications can be helpful for some, this isn’t always the case for many.
Medical doctors receive little to no schooling on nutrition in medical school.
Do research to determine which holistic doctors are available in your area that treat digestive disorders.
Run extensive blood tests to determine your body’s reason for dysfunction.
Look for a holistic doctor that will check EVERYTHING.
Our health is the most important thing we have.
Without it, we cannot live our lives freely, happily, or peacefully.
Those who suffer from health problems and struggle with their heath every single day pray to have one day of peace within their own bodies.
Always invest in yourself and your health.
Eating healthy everyday is the best way to ensure a long, healthy life with little to no health problems.
10 Recipes For Gut Health
When it comes to food, it’s important to remember that what works for one person may not work for another.
Listen to your body. If specific foods bother you, it means that you need to avoid them going forward. Your body becomes inflamed every time you consume something that bothers you, stressing the body and digestive tract. \
To have a healthy and functional digestive tract, not only do we need to consume foods that benefit our health, but also AVOID the many harmful foods that may bother us individually. This includes the toxic ingredients that can be found in processed foods, which we shouldn’t be consuming anyway. All it is is inflammation to the body.
Inflammation = Dis-ease.
IMPORTANT: Remove and replace any ingredients that you are allergic to or sensitive towards, such as dairy. Butter can very easily be replaced with olive oil (which is much healthier anyway).
Many of these recipes are great for diabetics, those suffering from digestive conditions, or those looking to incorporate more healthy, nutritional foods into their diets.
Enjoy!!!
1. Greek Yogurt with Honey and Walnuts
Ingredients
- 2 cups FAGE yogurt
- 3 tbsp raw honey
- ¼ cup chopped walnuts
- cinnamon (optional)
Instructions
- Use a mortar and pestle to grind roughly the walnuts. This is not a mandatory step, you can add them just roughly chopped.
- Distribute about half of the strained yogurt between three glasses or small bowls. Spoon half of the honey on top in each glass. Sprinkle half of the walnuts over the honey with cinnamon.
- Repeat the process with one more layer of each ingredient, to fill the glasses.
- Enjoy immediately or keep refrigerated.
2. Steel Cut Oats
INGREDIENTS
- 3 cups water
- 1 cup almond milk (or other milk or water)
- 1 cup steel cut oats
- 1/8 teaspoon salt
- 1/2 teaspoon vanilla extract
- 1 teaspoon pure maple syrup (or to taste)
- 1/4 teaspoon cinnamon
INSTRUCTIONS
- Pour the water and milk (if using) into a medium saucepan. Bring to a boil over medium-high heat.
- Add the oats and salt to the pan, stir, and reduce the heat to a low simmer.
- Cook for 20-30 minutes, stirring often, until the oats are your desired texture. Cook for 20-25 minutes for oats with more chewy texture; cook longer for softer oats, adding more liquid as needed.
- Remove from the heat and stir in the vanilla, maple syrup and cinnamon.
- Add toppings as desired (see ideas in the post above).
3. Garlic & Thyme Roasted Chicken & Vegetables
INGREDIENTS
- 4 medium gold potatoes, chopped
- 6 large carrots, chopped
- olive oil spray
- 4 lb whole chicken
- 1/4 yellow onion, peeled
- 1 lemon, halved
- 3 tablespoons butter, softened (*REPLACE WITH OLIVE OIL)
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon fresh thyme
- 1 teaspoon coarse salt
- 3 tablespoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon paprika
- 1/4 teaspoon garlic powder
INSTRUCTIONS
- Preheat oven to 400 degrees F.
- Add potatoes and carrots to a roasting pan. Spray with a little olive oil spray and sprinkle a bit of salt on top. Add the rack on top of the veggies.
- Place the onion and lemon inside the cavity. Tuck the wings underneath then tie the legs with a piece of twine.
- In a small bowl, mix together the softened butter, rosemary, thyme, and coarse salt. Lift the skin off the breast of the chicken and place the butter mixture underneath the skin on each breast, then use your fingers to spread it evenly throughout. Place the chicken on the roasting rack breast side up.
- In another small bowl, whisk together olive oil, salt, paprika, and garlic powder. Use a basting brush to baste the chicken with 1/2 the olive oil mixture.
- Place in the oven to roast for 35 minutes then baste the chicken once more and roast for 35 more minutes. Turn temperature up to 425 degrees F and roast for another 10 minutes. Remove from oven and let rest for at least 10 minutes before slicing and serving. Serve the chicken with potatoes and carrots, and enjoy every juicy bite!
4. Grilled Branzino with Lemon Caper Sauce
Ingredients
For the fish
- 1 whole branzino
- half a lemon
- half a small onion
- fresh dill (or your favorite herbs)
- olive oil
- salt and pepper
For the lemon caper sauce
- 1 tablespoon caper
- 1 tablespoon lemon juice
- 2 tablespoon extra virgin olive oil
- lemon zest (optional)
- 1/8 teaspoon salt
Instructions
For the lemon caper sauce:
- Preheat the grill, clean and oil the grates well, prepare it for medium-high heat.
- Prep the fish while the grill is preheating.
- Wash the fish and pat dry (I usually have my fishmonger scale and gut the fish). Score both sides of the fish. Massage it with 1/2 tablespoon of olive oil and sprinkle both the outside and the cavity of the fish generously with salt and pepper.
- Cut lemon and onion into thin slices. Stuff lemon slices, onion slices, and dill into the cavity of the fish.
- When the grill is ready (remember it needs to be hot), place the fish on the grill and let it cook for 5-6 minutes.
- When the fish no longer sticks to the grates, it’s time to flip. Use a spatula to slide under the fish and together with a pair of tongs, flip it. Cook for another 5 minutes (amount of time depends on how big your fish is).
- When the fish is fully cooked, transfer to a serving plate and follow the steps I mentioned earlier to cut it. Drizzle lemon caper sauce over it and enjoy.
5. Teriyaki Salmon
Ingredients
- 1 tablespoon avocado oil or refined coconut oil
- 4 salmon filets about 4-6 ounces each
- 1 clove garlic minced
- 1/4 teaspoon dried ginger
- 1/2 cup coconut aminos
- 1 tablespoon rice wine vinegar
- 1 tablespoon sesame oil
- 1 teaspoon arrowroot
- 1 tablespoon water
- green onions for garnish if desired
- sesame seeds for garnish if desired
Instructions
- Mix together the garlic, ginger, aminos, rice wine vinegar and sesame oil in a bowl.
- Add half of the marinade to a ziplock bag. Add the other half to a saucepan and set to one side.
- Put the salmon filets in the ziplock bag and marinate in the fridge for 30 minutes.
- Heat the oil in a skillet over a medium high heat. Once hot, add the salmon filets. Don’t overcrowd the skillet, you may have to cook two at a time.
- Cook the salmon for about for 3-4 minutes on each side.
- While the salmon is cooking, bring the marinade in the saucepan to a simmer.
- Whisk the arrowroot and water together in a small bowl.
- Slowly add the arrowroot mixture to the marinade and whisk it together. Simmer until thickened.
- Serve the salmon with the teriyaki sauce drizzled on top. Garnish with sliced green onions and sesame seeds.
6. Blackened Mahi Mahi Tacos with Peach Salsa
Ingredients
- 6 paleo tortillas for serving
Blackened Mahi Mahi
- 1 tbsp avocado oil
- 2 wild-caught Mahi Mahi filets
- 1.5 tsp smoked paprika
- 3/4 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp cayenne pepper
- 1/2 tsp pink salt
- 1/4 tsp black pepper
Peach Salsa
- 1 peach, chopped
- 1/3 cup red onion, chopped
- 1/2 cup tomatoes, chopped
- 1/4 cup cilantro, chopped
- 1.5 tsp jalapeno, chopped
- 2-3 tbsp lime juice
- salt, pepper
- sliced avocado
Instructions
- Heat oil in a cast-iron skillet.
- Meanwhile, combine paprika, garlic powder, onion powder, cayenne pepper, salt and black pepper. Rub on the mahi mahi fillets.
- Add fish to pan then cook 2-3 minutes on each side. Once done, cut lengthwise in 6 pieces.
- Combine all the salsa ingredients in a bowl and mix together.
- Warm up tortillas and assemble the tacos with a tortilla, mahi mahi, peach salsa and sliced avocado.
- Serve immediately and enjoy!
7. Shrimp Fried Cauliflower Rice
8. Korean Cucumber Salad (Oi Muchim Recipe)
Ingredients
Instructions
- Slice the cucumbers so they are about 1/8 inch thick. I like to use a mandolin slicer for consistency. Place the slices in a bowl.
- Add salt to the cucumber slices, then toss to coat. Let this sit for 20 minutes so the cucumbers can sweat.
- Drain any liquid released by tilting the bowl over the sink. Don’t squeeze the cucumbers.
- Add garlic, green onion, gochugaru, rice vinegar, coconut aminos, and sesame seeds, then toss well to combine.
- Taste to adjust seasoning: add more gochugaru for spice, vinegar for tanginess, and/or coconut sugar for a bit of sweetness.
- Serve immediately, or chill until ready to serve.
9. Greek Roasted Potatoes with Lemon and Oregano
Ingredients
- 4 large potatoes peeled and sliced into wedges
- 2 tsp oregano
- 1 tsp salt
- ½ tsp black pepper
- 2 tbsp olive oil
- 2 cups chicken stock
- 2 tbsp lemon juice
- 4 garlic cloves crushed/minced
Instructions
- Preheat the oven to 200°C/390°F. Peel the potatoes and slice into wedges.
- Place in a large, deep roasting dish in an even layer then drizzle with olive oil. Season with salt, pepper and oregano.
- Combine the chicken stock with lemon juice and garlic and pour into the roasting dish.
- Place in a preheated oven and allow to cook for 45-60 minutes or until the stock has been absorbed and the potatoes are crisp and golden.
- Give them a stir half-way through cooking to make sure they’re browning evenly. Remove from the oven, scatter with chopped parsley or fresh oregano and serve.
10. Roasted Zucchini and Tomatoes
Ingredients
- 2 lbs zucchini, quartered lengthwise and cut into 3 to 4 inch pieces
- 1 lb cherry tomatoes, halved
- 3 garlic cloves, minced
- 1 teaspoon Italian seasoning
- 1 teaspoon coarse salt
- ½ teaspoon ground black pepper
- 1 tablespoon extra virgin olive oil
- Fresh parsley and thyme leaves, roughly chopped for garnish
Instructions
- Preheat oven to 400°F. Grease a large rimmed baking sheet with olive oil.
- Toss all ingredients together and spread in an even layer on the prepared baking sheet.
- Bake for 20-25 minute until zucchini is tender.
- Remove from heat. Garnish with fresh parsley and thyme. Serve warm.
Which recipes will you be trying next? Let us know in the comments below!
ABOUT THE WRITER:
Elena Patestas is a journalist and writer for Valuetainment media. She attended Pepperdine University in Malibu, California, and Adelphi University on Long Island, New York. She was born and raised in Roslyn, New York, and currently lives in Miami, Florida.
Elena is passionate about bringing positive change to our world and believes education is the root to solving many societal problems. After overcoming a chronic health condition, Elena became passionate about health and believes food is the key to preventing dis-ease and achieving optimum health.
Amongst her many goals, she hopes to bring positive, impactful change to our world to create a healthy, financially sound, and unified society.
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